§24. 10K, workout #8.5
Today is core day again, so no running, but an hour of circuit training at the gym at work.
§23. 10K, workout #8
Today I’m doing a speed workout on the track.
The workout
A good warming-up wist a lot of exercises involving a speed ladder. The core of the training consists of the following intervals: 3x200m, 3x400m,3x600m at a pace around 3:20/5:22. Between each repetition, a recovery of 30, 45 and 60 seconds respectively and two minutes between each set.
Afterwards
This was a hard workout, but also very rewarding. Setting a pace in the beginning is tough, because it sets the pace not only for the 200m, but also for the 400m and 600m intervals. However, it went well and I was able to keep the pace steady, although, as often is the case, I started out too fast.
Workout data
If you want to see the workout, check it out on Garmin (you can see it without an account) or on Strava (you need an account).
§22. 10K, workout #7
After yesterday’s tempo workout, today’s planning includes a long run.
The workout
A steady run of 15km in heart rate zone 2, pace around 5:00/8:00.
Afterwards
I felt tired, and a bit rushed, because I was planning on swimming in the evening and I was running late. Unfortunately, I didn’t really enjoy the run, but pace was steady, my heart rate pretty low and, well, sometimes mileage is just mileage.
In the evening I swam 2km to try out a wetsuit I had borrowed from my wife’s colleague. The swimming was really, really nice, as my first open water swimming experience was without a wetsuit and it was way too cold. Doing a run while somewhat tired and going for a long(er) swim was too much for a working day, but I did feel refreshed and less tired after the swim.
Workout data
If you want to see the workout, check it on Garmin (you can see it without an account) or on Strava (you need an account). You can see the swimming route here on Garmin and Strava.
§21. 10K, workout #6
Second week, starting off with a tempo training.
The workout
This tempo run consists of 3km warming-up, 3 times 2000m at lactate threshold (around 3:50/6:10 for me) with 1000m of recovery in between.
Afterwards
The first 2000m didn’t feel great — I had a hard time getting into a nice rhythm. The second and third 2000m however went much better. I wasn’t particularly hard to keep the pace steady, but afterwards I was quite tired. The route and weather were nice, so that helped too.
Workout data
If you want to see the workout, check it on Garmin (you can see it without an account) or on Strava (you need an account).
§20. 10K, workout #26
I’m still having a cold, but I do feel a bit better. Today’s plan is a long run of 18K, but before that, I did something very exciting.
I got invited to meet Eliud Kipchoge, who ran the marathon in 1:59:40 on Saturday. There was a press conference-like meeting at Nationale Nederlanden and together with a running mate, I went there to see the Q&A with Kipchoge, and, of course, to take a picture with him. It was really something special to meet the best long-distance runner to date.
Thanks Runner’s World and Nationale Nederlanden for this great opportunity and experience!
The workout
A long run of 18K in heart rate zone 2, pace around 5:00/8:00. The weather was okay, and I chose a nice route along water and through the nice Overschie area.
Afterwards
I did not feel better yet, but not worse either. Apart from that, running was okay.
Workout data
If you want to see the workout, check it on Garmin or on Strava.
§19. Breathing
I found a nice piece on breathing techniques in running on Runtastic. Check it out if you’re interested.
Link: How to breathe properly while running.
§18. 10K, workout #5
Last workout of the first week! Today is Saturday and time for a long run. Total of this week is 75K.
The workout
A steady long run of 22km in heart rate zone 2, pace around 5:00/8:00.
Afterwards
I planned a nice route along the harbors and the weather was really, really nice – sunny, no wind and not too hot. The 22K became 23K, and maintaining a steady pace while staying in the correct zone felt easy, although my upper legs were still a bit tired from the treadmill workout yesterday. Not much to else say about this run really — it was a good run and as you can see, I got some nice views of the harbor in Rotterdam.
Workout data
If you want to see the workout, check it on Garmin (you can see it without an account) or on Strava (you need an account).
§17. 10K, workout #4
As I live in a really flat place, doing hill workouts isn’t an easy thing. However, I live near a tunnel, which I use for 1:30 minute hill ‘sprints’ and I can use a treadmill at work.
The workout
So, today I’m going to do a hill workout, consisting of 2x2000m at 8% incline at an easy pace — easy on flat grounds, which really doesn’t mean easy running uphill. Between the two efforts 1x1000m at 2% incline and to complete, a warming-up and cooling-down, resulting in a workout of 12K total.
Afterwards
I can’t say I really enjoy running on a treadmill, as it is very, very boring. But I see that as a positive thing, too — running longer races, like a marathon, tends to test your mental capabilities too, so being used to doing workouts alone and inside kind of prepares you for that. Anyway, the results… Well, the first 2000m at 8% incline were hard, so the 1000m at 2% felt like a welcome recovery. The second 2000m at 8% were too hard, I’m afraid. I completed 1500m and then set back the incline to 6% — which is still a lot compared to flat roads. This helped and as my watch and footpod were way off (registering ‘merely’ 11km instead of 12,6km the treadmill indicated at a steady pace), I think I did too much incline. Still, I just couldn’t keep up at the 8% incline and as I felt my form deteriorating, I decided to take it a bit easier. Afterwards, I think it was a good, pretty hard workout that I could definitely feel in my upper legs.
Workout data
If you want to see the workout, check it on Garmin (you can see it without an account) or on Strava (you need an account).
§16. 10K, workout #3.5
No milk running today. Today is core day, so an hour of circuit training at the gym at work. The training consists of a circuit (hence the name) of seven strength exercises using weights, dumbells, ropes et cetera. Each exercise lasts 1:40 minutes and between strength exercises, you do 1:40 minutes of cardio, like treadmill running, rope jumping, stationary biking or rowing.
While I don’t really like strength training, the circuit training works well for me, because there’s a motivating instructor (who, not unimportant, gives feedback on form and technique), and there’s usually around ten other people, so it’s kind of a group thing. Anyway, it’s is a bit of a necessary evil for me, but I try to do it one hour every week. While that may not sound like much, I think it’s good for core strength and balance and together with the ten minutes of core training I do at home everyday, I do feel the benefits.
§15. 10K, workout #3
Yesterday I did an endurance run, which means it’s time for a tempo workout today.
The workout
This workout consists of 8 times 1000m at lactate threshold — around 3:50/6:10 for me — totalling at 15K including warming-up and cooling-down.
Afterwards
This workout went well, although most of the intervals were a few seconds too fast (around 3:45-3:47). Well, I consider that to be the margins. As always, I found the two first intervals the hardest, searching for the right pace and cadence.
Workout data
If you want to see the workout, check it on Garmin (you can see it without an account) or on Strava (you need an account).